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IC CrossFit – CrossFit

Bring a unwrapped toy for a child in need. The Holiday box is in the lobby.

Metcon (AMRAP – Rounds and Reps)

Build to a heavy Power Clean

Rest/ set up 2 min.

Then,

AMRAP 3:

15 Calorie Bike

15 Power Cleans (95/65#)

Rest 3:00

AMRAP 3:00

12 Calorie Row

12 Power Cleans (115/80#)

Rest 3:00

AMRAP 3:00

100m Run

9 Power Cleans (135/95#)
Add each round together. 100m Run is 1 rep. 1 Cal. Is 1 rep

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